NC Athletics – 06162021

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Run/Jog

then…

2 Rounds:

10 PVC Passthroughs

10 Prisoner Kang Squats

10 Sotts Press

10 Lunge W/Twist (each side)

Weightlifting

,: Snatch Balance (Heavy Double)

Snatch Balance:

Work to a heavy double in 8 Minutes.

*In between sets do 5 Heaving Snatch Balance with a PVC.

*Once you are done with the 5 Heaving Snatch Balance do a :30 Goblet Squat Hold

*These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.,Snatch Balance:

Work to a heavy double in 8 Minutes.

*In between sets do 5 Heaving Snatch Balance with a PVC.

*Once you are done with the 5 Heaving Snatch Balance do a :30 Goblet Squat Hold

*These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

Hang Snatch + Snatch ((1+1) x 4)

Hang Power Snatch + Power Snatch

(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.

*Rest 60-90 secs between sets*

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

30′ OH DB Walking Lunge

20/14 Calorie Ski

10 Dumbbell Bench

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